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Coaching Objective
Skill Level: Advanced, Skill Development: Strength. The weighted double leg calf raise improves the strength of both lower legs equally. Combined with other strengthening exercises, calf raises can help improve your vertical leap. When at university, Shaquille O’Neal reportedly did 1,000 calf raises every day before bed. By doing this, he apparently increased his vertical leap by 12 dunking inches.
Exercise with Caution
With all our practice drills and strengthening exercises, if you are injured or in pain then don’t attempt our exercises and practice drills. If you feel pain while completing a practice drill or exercise, then stop immediately. If you are injured or you are in pain then seek medical advice on what is best for you in your journey to recovery. Nobody knows your body better than you, if your pain does not feel right then look after yourself and rest.
Drill Instruction
- Select a light dumbbell weight you feel comfortable holding without too much pressure on your arms. Hold a dumbbell in each hand.
- Stand on both feet and balance.
- Lift the heel of your feet high as you can, giving your calves an extra squeeze at the top.
- Pause and then lower yourself back to the starting position.
- Complete between 15-25 reps 3 or 4 times.
Coaching Messages
- If the weight is too heavy on your arms then use a lighter weight dumbbell.
- If you need more resistance then increase the weight of the dumbbells.
- Stay balanced and keep control.
- Be Strong and Be Awesome!
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